6 health benefits of apple cider vinegar, that are supported by scientific research!
- High in acetic acid having potent biological effects
Vinegar is made in a two-step process, related to how alcohol is made. The first step exposes crushed apples (or apple cider) to yeast, which ferment the sugars and turn them into alcohol.
In the second step, bacteria are added to the alcohol solution, which further ferment the alcohol and turn it into acetic acid which is the main active compound in vinegar. Organic, unfiltered apple cider vinegar (like Bragg's - our favorite) also contains "mother," strands of proteins, enzymes and friendly bacteria that give the product a murky, cobweb-like appearance.
Apple Cider Vinegar
If you don't see a murky, cobweb-like appearance settling at the bottom, don't buy it! It does not contain "mother".
- Can kill many types of bacteria
Vinegar can help kill pathogens, including bacteria. It has traditionally been used for cleaning and disinfecting, treating nail fungus, lice, warts and ear infections.
Hippocrates, the father of modern medicine, used vinegar for wound cleaning over two thousand years ago. Vinegar has been used as a food preservative, and studies show that it inhibits bacteria (like E. coli) from growing in the food and spoiling it.
Apple cider vinegar is also a great way to naturally preserve your food and also helps with acne when applied on the skin.
- Lowers blood sugar levels and fights diabetes
By far the most successful application of apple cider vinegar is in patients with type 2 diabetes. Type 2 diabetes is characterized by elevated blood sugars, either in the context of insulin resistance or an inability to produce insulin.
However, elevated blood sugar can also be a problem in people who don't have diabetes and it is believed to be a major cause of ageing and various chronic diseases. Everyone can benefit from keeping their blood sugar levels stable. The most effective (and healthiest) way to do that is to avoid refined carbs and sugar, but apple cider vinegar may also have a powerful effect.
Vinegar has been shown to have numerous benefits for insulin function and blood sugar levels:
- Improves insulin sensitivity during a high-carb meal by 19-34% and significantly lowers blood glucose and insulin responses.
- Reduces blood sugar by 34% when eating 50 grams of white bread.
- 2 tablespoons of apple cider vinegar before bedtime can reduce fasting blood sugars by 4%.
For these reasons, vinegar can be useful for people with diabetes, pre-diabetes, or those who want to keep their blood sugar levels low to normal for other reasons.
If you're currently taking blood sugar lowering medications, then check with your doctor before increasing your intake of apple cider vinegar.
- Helps you lose weight by making you feel full
A 12-week study in obese individuals showed that daily vinegar consumption led to reduced belly fat, waist circumference, lower blood triglycerides and weight loss:
- 15mL (1 tablespoon): Lost 2.6 pounds, or 1.2 kilograms.
- 30mL (2 tablespoons): Lost 3.7 pounds, or 1.7 kilograms.
Of course, our entire diet/lifestyle is what really matters and adding apple cider vinegar to your daily intake will only help!
- Lowers cholesterol and reduces your risk of heart disease
Apple cider vinegar may also contain the antioxidant chlorogenic acid, which has been shown to protect LDL cholesterol particles from becoming oxidized, a crucial step in the heart disease process. There are also some studies showing that vinegar reduces blood pressure (a major risk factor).
- May have protective effects against cancer
Try a little organic, unfiltered and raw apple cider vinegar in the morning and again before bed and let us know how you feel!